Group Warm-up

• 200 m Run then 2 rounds of…
• 20  seal jacks
• 40 Butt Kickers
• 10 Hand Release Push-ups

200 m run/jump rope then 2 rds…

• 20 band pull aparts
• 10 pvc pass
• 5 alt bird dogs

Pre Game:5 Rds

• 8 incline press
• 12 incline rows
• 12 plank climbers

Workout:1 min on 30 sec rest x 5 rds

• 5 cleans & max calories row/bike/ski
• 5 front squats& max jump rope
• 5 push press & max butterfly sit ups

USE DBL KB FOR ALL MOVEMENTS!!!

 

Core finisher:2 Rds

• 20 doub crunch w/plate
• 20 oh marches w/plate
• 20 scissor kicks w/plate
• 20 flutter kicks w/plate
• 20 heel taps